Your Shoes Need Retired

Its that time again! Its time to get out and enjoy that cool spring air and starting building some miles into your training. But first, lets take a look at your shoes. Are you using the same shoes as last year? I mean, why not? Right?

.

Chances are your running shoes from last year need to be retired. In fact, your shoes have a lifetime that must be respected or else you may suffer the consequences. The miles you put on last years shoes have taken its toll, no doubt. As we accumulate miles on our running shoes, we compress the sole and midsole. Once this compression has created visible squish marks on the sole, your shoes are ready to get retired and replaced. This compression is not unusual, in fact, its on purpose to keep you safe! Knowing when to swap out your old running shoes could save you weeks of uncomfortable training and maybe even save you from having an injury.

.

So as the weather continues to improve here in Ohio, lets be aware of our gear and continue to train safely! If you need some guidance with your training, send Coach Pete a message and lets get you on a good path forward! Email: ptaylor@mail.bw.edu

.

.

#TEAMROASTERBARBELL

 

Roaster Spotlight: Carrie Mayle

From Coach Pete: Carrie came to me in order to take her training to the next level. She was struggling with certain aspects of her training and she was looking to work her weaknesses in order to compete in the sport of CrossFit. Fast forward 9 months and Carrie has not only overcome her weaknesses but she has become an absolute machine of a masters athlete at 37 years young. This came as no surprise to me because Carrie is relentless in her pursuit of excellence. We are so happy to have you, Carrie. Thank you for helping make our community so strong. The future is bright!
.
1) What is your why? What gets you out of bed in the morning?
My favorite quote is “Be the best you” so why not live up to that!  Life is so short. We have been given the gift to be here and make the most of each day, so I try to start each day as a new begining. Let go of yesterdays bad but learn from it. Do something each day to not only maximize on your life but to also brighten someone elses.
2) What brought you to Roaster Barbell?
I had followed Roaster for a few years prior to joining and was blown away by the athletes and their abilities. I also have done a few competitions with or against Roaster gym members.  The members I had met in the past have always been so welcoming and genuinely just great people.  I almost came to one of the New Years Eve workouts in the past but chickened out lol.  During covid I buddied up and did facetime workouts with Carmelo out of our own garages. I met Shawn who convinced me to do Murph with him at Roaster (I was so nervous because walking into new places gives me anxiety), who brought me back to a few more classes over the summer and eventually I signed up as a remote athlete. The workouts were extremely hard in the begining and nothing like what I was used to. The wods that are done at Roaster are very different, I questioned many times if I could do them and thought about giving up but I am glad I didn’t because I am starting to see the progress now and it has made it all worth it.
3) What is your favorite movement in the gym?
Oh man. My list of favorites has grown over the past few months. Anything gymnastics or that is in favor of me being vertically challenged lol (I am 5’).
4) What is your least favorite movements in the gym?
Thats easy! Concept2 machines!
5) What is your biggest obstacle so far?
The unexpected. I have learned that nothing EVER goes as planned. I take each moment as they come and just roll with the punches. I used to be a planner but somehow life just keeps getting crazier. Throw covid into the mix this year but running a business with hours that never stop. Being a single mom, homeowner, pets, school closings/delays, myself, staff or child getting sick etc
6) What is your greatest accomplishment so far?
My biggest accomplishment was pretty much 2019. I completed the open in March, then signed up for the Ironman 70.3 with a few friends to honor  a close friend who passed away from brain cancer during the open. I learned how to swim, bought a bike and trained my brain to survive running more than 3 miles (I hated running). 2019 summer was tough, training 5 sports (weightlifting, crossfit, running, biking and swimming) being a single mother and running a business.  I completed the Ironman in July and then refocused 100% back to CrossFit and made the online qualifier in November in the Masters division.
7) If you could have lunch with anyone in history, who would you choose?
My grandmother. She was the best cook, we would play euchre after we ate and her stories were the best.  She was one of those Grandmas that said what she wanted and just didn’t care lol.
8) How has the gym affected your life outside of the gym?
The gym is my “me” time. It is my release from life. It is a place that I can continue to grow, feel accomplished and it helps build my self confidence. The gym has brought on new friendships and surrounding myself around people who are positive and encouraging. Having the gym keeps me on a routine and helps me to not get lost or sucked into the negative parts of life. It’s a stress reliever.
9) What is the most important part of your day?
Most important part to my day is lifting. I impatiently wait for 9pm hour to see what the next days workouts will be. Two other favorite parts of my day is when I finally lay down in my bed. I am a person that tries to get 10,000 things done in a 16 hour time frame and if I stop or sit down then I will probably pass out. So when everything is finally done and I am able to crash, it feels amazing. The other part of my day that I look forward to and really enjoy is my sons bedtime routine. We read in his bed before I tuck him in and tell him goodnight.
10) In your opinion, what is the most important aspect of life?
Family, Friendships, Happiness, Hard Work, Love and to always stay true to who you are.
11) If you had the choice, would you have infinite strength or infinite cardiovascular endurance?
Strength. Everyday life needs strength more then endurance.  Carrying a case of water, holding a child, moving furniture, carrying a laundry basket, moving rocks or logs etc
12) Who is someone that you look up to and why?
David Goggins. He made something of himself from nothing. He stays true to himself.  He blocks out the negative noise and always rises above. He pushes through pain and accomplishes the unthinkable.  Goggins is very motivating and shares his journey, the struggles and is relatable.  Goggins was a huge driving factor of my ironman training and when things would get tough during that training, I asked myself “What would Goggins do?” Thats all it took for me to snap back mentally and finish what ever it was I had to accomplish.
13) What has been the most impactful thing you have learned in the gym about yourself?
The mental game! The mind is so powerful. The body can do just about anything but its the mind you have to train. I have learned that 99% of my failures are becasue I failed myself mentally before or during the training session.  I have always battled self doubt, the fear of not being good enough or living up to expectations but fighting through these workouts have helped me fight through these negative demons and transition them. I am no longer looking at my struggles as black/white failures but finding a positive, learning and celebrating the wins of the progress. Pushing through the mental desire to quit when it is hard and realizing I have weaknesses and the only way to turn them into strenghts is to start somewhere and just keep pushing.
14) Is there anything else that you would like to add?
Thank you to the Roaster community for accepting me, pushing me and all that you have done. Like I said earlier, new places give me anxiety but you all have been so welcoming. Joining this community has been one of the best things to happen in 2020.
.

.

.

Thank you for taking the time to get to know Carrie and her journey! If you would like to learn how you could become our next success story, just email Coach Pete at ptaylor@mail.bw.edu and lets begin talking about how Roaster Barbell and help you reach your goals!

Roaster Spotlight: Jose Pagan

From Coach Pete: Jose is one of those guys you just love to have around. His attitude and positivity are contagious and he brings an energy to class that makes everyone raise their level. Besides being a great guy, his progress in the gym has been extraordinary. As of this publication, Jose is down 85 pounds and loving life. We are so happy to have you and we look forward to watching your success unfold! Thank you for your trust in Roaster Barbell, Jose!
.
.
1) What is your why? What gets you out of bed in the morning?
My cousin and I are very close and we have been since we were kids. She has 3 boys and they all look up to me. As someone who has no children of my own, I live to be a great role model for those little guys. I want to be an example that you can have anything you want in life… If you have the right mindset and WORK HARD AS HELL FOR IT!
2) What brought you to Roaster Barbell?
I was referred by fellow Roaster member. THANK YOU SO MUCH FOR THE REFERRAL KIM! 😉
3) What is your favorite movement in the gym?
I have found that I love everything and anything that has to do with moving weight.
4) What is your least favorite movements in the gym?
I LOATHE wall balls!
5) What is your biggest obstacle so far?
Assimilating into CrossFit. As someone who was new to CrossFit and out of shape, it can be a bit discouraging when you have to scale due to not being able to do all of the movements within a day’s work out. As I continue to show up day in and day out, I am seeing more and more progress. Some progress is bigger than others, but progress IS PROGRESS! That truly inspires and motivates me more and more each day.
6) What is your greatest accomplishment so far?
In regards to CrossFit…Losing weight as well as continuing to progress!!
In regards to my life… I have 4 degrees. 2 bachelors and 2 masters.
7) If you could have lunch with anyone in history, who would you choose?
Dave Ramsey
8) How has the gym affected your life outside of the gym?
Roaster Barbell has truly saved me in so many ways. I know 2020 has been tough on so many individuals. I personally had to attend 7 funerals before August 2020. It took a toll on me mentally, emotionally, as well as physically. Roaster came along at just the perfect time to not only end this year on a high note for me but to also change my life for the better in so many ways!!
9) What is the most important part of your day?
That 7:30 am workout at Roaster! It helps me start my day off on the right foot with some of my favorite individuals! I LOVE EVERY SECOND OF IT!
10) In your opinion, what is the most important aspect of life?
Kindness is the most important aspect of life. Being kind to everyone that you encounter in life in my opinion shows true character.
11) If you had the choice, would you have infinite strength or infinite cardiovascular endurance?
Infinite strength.
12) Who is someone that you look up to and why?
 I have always looked up to successful individuals. I love to surround myself with those that are successful and learn from them in an effort to improve at least one thing within myself. I can honestly say that I focus on and improve at least one major facet of my life every year.
13) What has been the most impactful thing you have learned in the gym about yourself?
The power of your mindset. When your body says “you can’t do this”… Your mind truly dictates if you will do it or not. Mindset is EVERYTHING!
.

.

.

Thank you for taking the time to get to know Jose! If you would like to learn how you could become our next success story, just email Coach Pete at ptaylor@mail.bw.edu and lets begin talking about how Roaster Barbell and help you reach your goals!